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CrossFit Cirencester – MET-Con

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker


Three sets of:

Kettlebell Swings x 20-25 reps

Push-ups x 10-15 reps @ Tempo

Box Jumps x 15-20 reps

Rest 45 seconds

Metcon (Time)

With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:

5 Renegade Rows

10 Dumbbell Thrusters

100 Meter Run

Recovery & equipment clean up

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